As summer vacation begins, many parents are wondering how to keep their children happy, active, and mentally balanced over the summer. Experts say that finding the right mix of movement, rest, and structure is key.
One important tip is to create a loose daily structure that encourages kids to stay engaged without feeling over-scheduled. Younger children often wake up earlier and are easier to guide into daily activities. Parents can set out games, crafts, or simply invite them for a morning walk. However, registered psychologist, Dr. Christine Korol says teens have different needs.
Research shows most teenagers need about nine and three-quarters hours of sleep to feel rested, though they usually get much less during the school year. Experts recommend allowing teens to catch up on sleep at the start of summer—but not to the point of sleeping all day.
Movement is vital for children’s mental health. A simple walk, bike ride, or trip to a favorite spot like the bookstore can boost their mood. These activities don’t just burn energy—they help kids feel good. Dr. Korol refers to this as “behavioral activation”.
Getting active is one of the most effective ways to fight low mood and even depression. Parents can help by encouraging kids to try one activity that brings achievement, one that brings connection, and one that brings enjoyment each day.
Dr. Korol says it’s helpful for kids to track how their mood changes after different activities.
Some parents use journals or apps like “How We Feel” to help children notice how doing something fun or productive helps them feel better. This not only builds awareness but teaches kids how to care for their mental health.
Parents should aim for balance. While it’s tempting to fill summer days with camps and activities, kids also need downtime to recover from a busy school year. Dr. Korol says the goal is to help children find that “good tired” feeling at the end of the day.
When kids resist getting active, patience and gentle encouragement work best. Rather than pressuring children, offer invitations to do things they enjoy or suggest small steps like going out later in the day or inviting friends along. Teenagers, in particular, appreciate having choices and feeling that they are part of the plan rather than being told what to do.
Volunteer work or small passion projects are also great ways for older kids to stay busy. These activities can build skills, fill community service hours, and look great on a resume—all while offering a sense of purpose.
Finally, experts remind parents to care for their own mental health too. Keeping the tone light and positive when inviting kids to be active helps avoid unnecessary tension. With some planning and flexibility, families can enjoy a fun, balanced summer that supports both physical and mental well-being.
Dr. Christine Korol is a registered psychologist, an Adjunct Professor in the Department of Psychology at UBC and Past-President of the CACBT – Canadian Association of Cognitive and Behavioural Therapies.
Written by Jeremy Hall
